Day A:
Squat: 4-6×5
Bench Press: 4-6×5
Deficit Deadlifts: 1-2×5
Close Grip Bench Press: 1-2×8
Barbell curl: 2-3×8
Facepulls: 2-3×12
Shrug: 2-3×10
Straight leg calf raise: 2-3×8
Day B:
Squat: 4-6×5
Overhead Press: 4-6×5
Deadlift: 1×5
Barbell Row: 4-6×5
Close Grip Bench Press: 1-2×8
Barbell curl: 2-3×8
Facepulls: 2-3×12
Shrug: 2-3×10
This is just a template, there are things that can be adjusted and modified to better fit a particular individual. Happy gains!
Sources:
1) http://www.ncbi.nlm.nih.gov/pubmed/24998610
2) http://www.ncbi.nlm.nih.gov/pubmed/17326698
By Tiago Vasconcelos Faleiro
THANKS
Wow, another great article! I made a schedule like this since I noticed 5×5 was the right thing for me. I missed some exercises and added them in my routine. Like calf raises side raises, rear delt work arms en shrugs. Hamstring wasn’t really a problem since I squatted deep. Thanks for making these, keep up the good work. Love & Peace
Very well written article!
Thanks
You’re welcome
how about the inclined bench press,dumbell flys,cables machines,leg pres dumbell pull over and lateral raises and so on.
This is a very basic routine for building mass and strength. You don’t need all that stuff. That’s for when you are advanced and you look to “finish” details on your physique. Actually very few people get to that point.
Timely article, having a 15yo who wants help and advice on what exercises to start with but doesnt really want to listen to Dad who enjoyed and had alot of fun with the progressive load aspects of 5×5